"Thrust and Row"(4.25.2011)

The Winner's Podium at the 2010 CrossFit Games! This is the last week of the Opens. Who will make the top 60 and get a chance to fight for a spot in California?

I. Vagabond CrossFit Grand Opening Event:
Hey Everyone,
As I have been putting on the website on a daily basis about the Grand Opening this Weekend, a couple things have changed for the better for Vagabond CrossFit. The Grand Opening will begin at 10:00 am and go to about 1:00 pm. However, we have one change to the format. After, talking with Chris, from CrossFit Southie, Vagabond will hold workouts for anyone anyone who is interested in tackling the Workout 6 of the CrossFit Opens. Chris will be sending his athletes from CrossFit Southie to Vagabond and any other gyms who want to participate, just send your athletes over by 10:30 am to sign up and get assigned to a heat. It should be fun and exciting to watch some of the athletes perform Workout 6. There will still be a prize to the top male and female performance on Workout 6 provided by Again Faster and Life As RX.
Day’s Outlook on Saturday, April 30th, 2011:
10:00 am: Doors Open and Introductions
10:30 am-11:30 am: Food, Drinks, and Beginner Workouts
11:30 am-1:15 pm: Workout 6 CrossFit Games Open
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Gymnastics Skill Warm-Up:
1. Handstand Holds, 10 seconds on/20 seconds off x 8 rounds
2. L-Sit Holds, 10 seconds on/20 seconds off x 8 rounds
*Mobility Piece*
1. 90 Degree Quad Stretch- 2 Minutes each hip
2. Shoulder Band Hangs- 90 seconds each shoulder
III. Conditioning Workout of the Day:
A. 5 Sets for time of:
DB Squat Clean Thruster x 21 Reps
Row 350 m
*Rest 3:00 minutes between sets.*
*RX Weight for Dumbbells are the following for:
Males: 40 lbs
Women: 25 lbs
*If you do not use RX weight, then you will your own coach, and choose your own weight. Choose a weight that will be challenging, but a weight that will keep you moving with limited amount of rest time.*
Post Total Time to Comments.